Ran on what Jon has dubbed the Planet Walk. I decided to throw in a fast mile to keep things interesting. I was able to run it in 5:53 with my HR climbing to 181. The rest of the run was between 7:30 and 7:45 pace. Nice morning. I might get out for 3 more tonight.
I don't feel like typing a lot today, So thanks Jon for the info from the run. Copy/Paste is sure nice.
Paul, Cody, Dan, and I (jon is writing this) met at 1 pm for a trail run. Yes, it was hot- 88 deg in Logan when we got back, so I figure it was 75 or maybe even 80 deg on our run. We did the Beaver Creek to Sink Hollow loop, which I had never done before. Nice run, but too many ATV's and dirt bikes for my liking.
This is me now. I felt ok until about an hour into the run. Then ran out of gas. I did get to enjoy myself on some technical sections of the downhill, really just letting gravity do its thing and trying not to twist an ankle. We took care of the 8 min guy blowing by at low 6:00 pace. Great way to end a pretty decent week of training. (53 miles)
Business trip to Orlando messed up my schedule this week, but I didn manage some miles. Before I left for the airport monday morning I ran the landfill loop. I ran a mile warmup then did a 4-mile tinman tempo with my miles between 6:18 and 6:31. I then did 4x200m sprints on a stretch of empty road. 6.5 miles total 39:37 for the 6 miles without timing the sprints.
After sitting on planes and in airports all day, I was looking forward to a couple of miles in the Orlando heat. A co-worker is trying to get into shape so he joined me for 2 miles (easy for me hard for him) in 21:40. He was done so I ran the two miles again in 13:53.
After a long day of work and no play, my co-worker (Kevin) and I ran two miles together in 20:04 just missing the 10:00 guy. Quite the improvement in one day. I ran some more miles afterward exploring a bit. 4.5 miles by myself in 34:19. I sweat like a pig, but it was worth it to breath oxygen in large quantities.
After 12+ hours of traveling home, I was needing a run to clear my head. Too bad it was raining. Oh well, live with it. I ran up Center Street in Providence. I wish I had more time to run as I was feeling better as the time wore on. I decided to pick up the pace on the way back and ran 2.5 miles at 6:15 pace.
Ran the Providence-Millville loop today after work. I ran 3 miles as a warmup at 7:30 pace then did 9x2 min fartleks with 30 second jog recovery. I thought I did 10 but I guess I miscounted and only did 9. The 2 mins fast were between 5:40 and 5:50 pace effort. They varied due to terrain. I was feeling pretty sluggish today, but still managed to run close to what I wanted. After the fartlek, I ran 1.5 miles easy (7:30 pace) back to the house and picked up my son for a run in the stroller. We did 3.4 miles on the planet walk pretty easy. I am feeling pretty tired right now so it must have been a decent workout.
While running on the Planet Walk, I ran into Paul and ran some more with him. Nice an easy pace today around 8:00 mile ave. I am feeling pretty worn out, but am still looking forward to the Heart of Holladay 5K tomorrow. Hope to see some of you there.
Heart of Holladay 5K (3.1 Miles) 00:17:37, Place overall: 10, Place in age division: 2
Slow miles
Fast miles
Total Distance
4.10
3.10
7.20
Heart of Holladay 5K
17:37 official time (5:39 ave)
I warmed up today with a mile and a half. Some of it with Sasha and Braden. I was feeling pretty good today. I think I have fully recovered from Ogden and am ready to race again.
First Mile in 5:35. Right on track
Second Mile in 5:36. This mile had a bit of a downhill and I tried to take advantage of it as much as possible. Sweet neighborhood to run thru. I think I set a 2 mile PR today with this split (11:10). Much faster than my time of 11:25 set on Feb 1, 2007. Heart rate averaged 188 this mile.
Third Mile in 5:52. I was alone and struggling up the hill at this point. I slowed too much on the hill, but it felt like I was trying my best. I did recover nicely after the hill and was able to pick up the pace again. Heart rate averaged 190 this mile.
.1 in 34 seconds. Gave it a kick at the end. I missed my PR by 4 seconds, but this course was certified and the other wasn't so this is more official. Give me another month of training and I hope to be around 16:45 for Draper Days (faster course).
I actually liked the course and the weather was just awesome for the race. Maybe only 5 degrees warm for my liking. 350+ entrants in the 5K with some big names showing everyone how to run fast.
I went back on the course and ran it backwards afterward and ran into Sasha running a "tempo race" by himself. He decided to run the course again and try and beat my 17:37 time. He was at the two mile marker and a couple of seconds ahead of my split. I decided to run some with him and see how long I could hang on. We ran the hill together and did about a half mile with him. I think I went quite a bit faster with him then when I raced it. I was spent at the top and wished him well for the last .6 left. He ended up running about 17:20 (have to check his blog). The rest of my cooldown was easy.
I was impressed with the quantity of prizes at the finish. I won a half hour massage and a bean bag thing that you heat in the microwave.
Tinman Tempo on Young Ward - Planet Walk Loop. Ran first two miles as warmup in 6:58, 6:48 then wanted 5 miles between 6:20 and 6:25.
I went 6:22, 6:20,6:21,6:20, and 6:18. After the tempo miles, I tried to stay around 7:00 till the end (7:00, 6:55, 6:47). Over the last 2 miles, I did 4x100+ meters fast. I am not sure the distance on those as I just picked a spot in the distance and ran to it. Overall, the run was difficult but I felt pretty good throughout. I am planning on running 60 miles this week, so I plan on running about 10 a day.
Providence Canyon Road Hill run this morning. 8.1 miles in 61:04 (7:33 avg). Ave Hr 154. My body was tired but then I got going by mile 2. I am loving the weather at 6:00 am. Perfect for running. I am also getting used to seeing other walkers/joggers out now. Where were you in January, you slackers!
PM: 3.5 miles on Planet walk with Son in Stroller. I took it easy, but it still felt hard. Warm weather.
Had a hard time getting out of bed and an even harder time running today. My body screamed "GO SLOW", so that is what I did. Providence - River Heights loop.
Toughest Workout for me in a little while. I ran up to the USU track (4.5 miles) at about 7:20 ave pace. Then did 6x800m repeats with 200m slow jog recovery. I wanted them between 2:40 and 2:45 (goal 5K pace). They hurt right from the start and took some willpower to get through. I went 2:43, 2:42, 2:43, 2:44, 2:45, 2:43. After a drink of water, I ran home at 7:30 pace.
Had a lot on my plate today. Didn't have time to run, other than at 4:00 in the afternoon. It was way to hot to even think about running. I am very glad don't live in Vegas anymore. I will suffer thru Logan winters just to not have to run in the heat.
I ran on the Canal Road near the in-laws house in Taylorsville. Ran naked, even worked on my tan.
Today I ran from my parents house in Cottonwood Heights to my in-laws in T-ville. I ran up to the 7-11 then ran thru the Old Mill and down 6200S I worked my way west and ended up taking Winchester all the way there. I suffered in the heat as I got a late start. I started out running sub 7 pace and ended up close to 9 min miles on the last hills during the last 2 miles. I was pretty wiped.
This morning I ran my Providence Hills Loop. I started out easy with the first 3 miles around 7:30 pace. I decided to hit the next mile hard (big hills the whole way) and broke 8:00 which put my HR up at 178. At that point, it is a nice downhill the rest of the way home, so I figured I would keep up the effort and see what happened. (5:58,6:20,6:26,6:19) I was catching the 7:00 guy with a mile left so I pushed it and beat him by 5 seconds a mile. Did an easy .1 cooling off. Not a bad workout for just running by feel.
Total Time: 56:09 (6:55 ave)
Ave HR: 160
Elevation 4500' to 5000' and back to 4500'.
PM: Took son on Bike for an hour ride. Was more work than I was expecting. I will count it as 2 miles even though it was comparable to 4 or 5. We saw horses and cows and lots of dogs.
Ran past the Rec Center to the Blvd and ran on the Canal Trail. At end of trail, kept going to the bridge at top of first dam lake and then followed same path home. Not a bad route. I think I will incorporate it into my staple of runs. Only drawback was the 30mph winds coming out of the canyon. I felt ok today. I didn't push it so I enjoyed the run overall.
Can't believe that WBR is upon us. I am getting pretty excited. Not looking forward to running in the heat though.
Wasatch Back Relay - Leg 4 (5.14 Miles) 00:31:48, Place overall: 3, Place in age division: 3
Slow miles
Fast miles
Total Distance
2.00
5.10
7.10
Wasatch Back Relay - Team Marathon GIS - 3rd Place Overall - 18:29:29 Results
We ran our guts out but couldn't keep up with BYU and Weber as they battled it out for 1st. Weber ended up winning impressively by 11 mins.
I was in Van 1 with (in order of legs) Sasha, Dustin, Chris, myself, Paul, and Steve. I received the "baton" at at 6:54 pm at Exchange 3 with Weber up by ~15 min and BYU and Runners Corner about 2 mins behind. It was around 90-95 degrees and that is hot for Logan. In fact, it was the hottest day of the year so far.
My leg was 5.14 (on the Garmin) miles long with rolling hills and a net gain of 152 feet. I started out fast all amped-up and ran 5:41 for the first mile before I settled into a better pace. Splits (5:41, 6:05, 6:26, 6:16, 6:26, :54 (6:16 pace). I was expected to run 31:45 and I ran 31:48. My HR was pretty high due to the heat and averaged 185 and even maxed out at 192. I was very glad to hand off to Paul and collapse.
I ended up running around 2 easy miles, warming up and aiding other runners.
Wasatch Back Relay Legs 16 and 28 00:00:00, Place overall: 3, Place in age division: 3
Slow miles
Fast miles
Total Distance
2.00
8.00
10.00
Leg 2 of the Relay was an easy 3 (2.92 measured) miles on a virtually flat country road. I received the baton at 12:43 am and by then, BYU and Weber were ahead by a good margin but we still had a chance. My leg (16) was 2.92 miles long by the Garmin and had a net gain of 43 feet. I was expected to run it in 18:33 and did it in 16:59. I had the honor of passing my first 2 runners on this leg. I ran splits of 5:47, 5:56, 5:17 (5:45 pace). Ave pace was 5:50, Ave HR at 180 max at 186. I feel I ran well this leg beating my projected pace. The cool weather and easy course had a lot to do with that.
Leg 3 of the relay was a hard 5 (4.93 measured) miles at Jordanelle Reservoir. It climbed, plateaued, climbed more, then dropped for the finish. I was expected to run it in 32:09 and ran it in 31:00. I received the baton at 7:17 am. I had a great time passing TONS of people. I don't understand how so many people were congregated on this one leg. I swear there were groups of 5 and 10 running together all over the place. I lost count after 30 people I passed by mile 3 and stopped counting. My splits were: 6:38, 6:54, 6:11, 6:14, 5:03 (5:28 pace). My ave HR was 175 and my max at 185. I feel I could have run faster if my legs weren't already toast from the 2 previous legs. Well, duh, of course that is the point of this relay.
I was sure glad to be done and enjoyed a breakfast of Pancakes and eggs and Bacon with milk and OJ at the High School. It was warming up fast and felt sorry for Van 2.
Funny story...Sasha was out running and Van 1 got out to sing a pathetic ensamble of "BINGO" and afterward we went to shut the door...slam. Nothing. Slam... Oh ohh the door wont close. We fiddled and played with it during sasha's run but to no avail. Bungie cords would have to do.
Felt Suprisingly Good this morning. No soreness form WBR, only a bit of fatigue. I bet it will show up in another day or so. I ran my Providence Hills loop adding a mile into Providence Canyon. I ran up to the water tank. 8:00 mile pace at turn-around. Didn't push, just stayed at a comfortable pace both directions.
Did the usual easy run on the Providence River Heights loop. I ran it backwards today and that mixed things up nicely. I stayed up too late last night watching World Trade Center and had a hard time getting up. Very cool morning for June (40 degrees).
Decided to try a workout today, but struggled thru it as the delayed onset of fatigue from WBR hit me. I started out on Landfill loop with a warmup mile in 6:54 then did 4 miles of Tinman Tempo pace (6:21,6:30,6:31,6:23). That brought me to the Logan High Track where I ran 6x200 meters fast. Sasha recommended this to me to help me get faster. For me these are better than striders as it forces me to not slack off like I do when I run striders. I ran them with 50-100m walk plus 100 meters jog in-between. They felt like I was running 95% of my max. (34,36,33,34,34,35) After that, I ran over to the planet walk and added some slow miles as that is all I could do (@8:00 pace).
Ran the Providence - River Heights run in my sleep today. I was waiting for my body to wake up today and it never did. I did hold 8 min pace sleeping though.
Logan Peak Trail Run (26.8 Miles) 05:29:31, Place overall: 4
Slow miles
Fast miles
Total Distance
26.84
0.00
26.84
Paul and I ran the Inagural Logan Peak Trail run this morning. This was a course that Paul created the maps for and is working to grow in size every year. There were only 27 runners. I wasn't there to race it, but it was still very difficult and ended up being an incredible workout. Course MapCourse Profile
The course starts in Providence (4847feet) and climbed up to the Logan Portion of the Bonneville shoreline trail (aka Deer Fence trail). We ran a short section on that trail and started up Dry Canyon. The pace was confortable and conversational. It quickly got steep and we ended up walking the steepest sections to save our legs for later. We were hitting mile splits of around 15 minutes, including stops for water and photo ops. Some of the guys around up were serious trail runners who were wondering who the yahoos were stopping and taking pictures every half mile. We would run faster than them, but take more frequent breaks. The race had 3 total aid stations where we hit two of them going both directions (up and down). I was impressed with the quality of food at the stations and I took full advantage eating all kinds of fruit, trail mix, shot blocks, water, and more. Paul and I spent close to 5-10 minutes at each aid station usually 2-3 times longer than everyone else, but I didn't care.
By the 5 mile marker, we took the right fork up dry canyon and ran on the south syncline trail (8000+ feet). There were some nice stretches of trail where we hit sub 7:00 pace. I swear there was only 10 feet of flat trail the entire time. We were climbing or descending the whole time. At about mile 10, we started the last climb to Logan peak. It was about 3 miles of un-relenting uphill where we walked a good portion (as it was faster then running). I couldn't believe how difficult it was to breathe at that high altitude. My legs were completely wasted by now from all the climbing. One foot in-front of the other.
Finally made it up to Logan peak (about 13 miles into the run and at 9710' ) and enjoyed some food and the views. I didn't really care about my place so I didn't mind that a couple of guys came and went while we enjoyed the top. Hardest part is over now....I thought.
Coming down, the footing was challenging and some sections were too steep to go fast, but we did pretty good playing the part of the hare catching the tortises who never stopped. Dropping off the top, we got to see all the people behind us. I think we were 5th and 6th at the top with 2 (I think) people leaving before us making us 7th and 8th. Once off the top, we took the northern syncline trail around the mountian. There were still way too many passes to go over that I didn't have the legs for, but I did my best. Paul was patient and didn't make me go faster then I needed to. I do think that without him I would've ran 30 min to an hour slower. We passed the people who left before us only to have them pass us at the aid station later. Whatever.
By the time we circled around the mountain, I swear, we could've climbed another mountain based on the hills we ascended and descended. I had to mentally kill myself to keep going and I swear, if there was an alternative way home, I might've given in and quit. Once we made it back to dry canyon and familiar trails, we tried to pick up the pace and finish strong. Flying (term used loosely) down the canyon, Paul took a swan dive into some rocks and ate it hard. Ouch. We weaseled our way past a few runners and finished strong. Actually, we ran all but the last 200 meters together and I asked Paul if this was the 1 time in my life that I was going to beat him, and he gave in knowing it meant more to me than to him, so I sprinted the best I could and was so happy to be done. I finished 4th and Paul 5th. I don't think I could've run the race any faster, but if I had been racing we wouldn't have taken so much time at the aid stations. I did have to get my moneys worth of food though. Race Results
Incredible experience and is easily the hardest workout I have ever done and probably the hardest race ever. Way more demanding than a normal marathon with over 7200 feet of elevation change. Paul came in pretty close on his estimate of the distance, but it is hard to do from topo maps. It was hard though to have run 25 miles and know that you have ~2 left to go.
Ave HR: 156 (160's climbing and 150's descending)
Ave Pace around 12:20 counting the stops
Total Calories used: 6230
Water consumed: about 210 oz. and still got dehydrated.
After the finish, James and Jon were at there to keep me from passing out. Thank you. They took us down to the Logan river to ice our legs. Felt very nice! Some painful cramping occurred, but well worth it. I ate some food back at the finish (provided) and came home and crashed. I am still tired, but am doing ok now.
